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  6. Tuna salad vs. Flank steak

Tuna salad vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between tuna salad and flank steak?

  • Tuna salad is richer in selenium and copper, while flank steak is higher in zinc, vitamin B6, vitamin B12, iron, and vitamin B5.
  • Flank steak's daily need coverage for zinc is 39% higher.
  • Flank steak has 7 times less sodium than tuna salad. Tuna salad has 402mg of sodium, while flank steak has 56mg.

We used Fish, tuna salad and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Tuna salad vs Flank steak infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CopperCopper +76.8%
Contains more ManganeseManganese +344.4%
Contains more SeleniumSelenium +40.1%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +90.4%
Contains more IronIron +74%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -86.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +141.9%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B6Vitamin B6 +614.8%
Contains more Vitamin B12Vitamin B12 +35.8%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~7.363mg

All nutrients comparison - raw data values

Nutrient Tuna salad Flank steak DV% diff.
Zinc 0.56mg 4.9mg 39%
Vitamin B6 0.081mg 0.579mg 38%
Polyunsaturated fat 4.122g 0.322g 25%
Protein 16.04g 27.66g 23%
Cholesterol 13mg 79mg 22%
Selenium 41.2µg 29.4µg 21%
Choline 105.4mg 19%
Vitamin B12 1.2µg 1.63µg 18%
Sodium 402mg 56mg 15%
Iron 1mg 1.74mg 9%
Saturated fat 1.544g 3.395g 8%
Copper 0.145mg 0.082mg 7%
Vitamin B5 0.26mg 0.545mg 6%
Vitamin B2 0.07mg 0.133mg 5%
Phosphorus 178mg 210mg 5%
Potassium 178mg 339mg 5%
Vitamin B1 0.031mg 0.075mg 4%
Vitamin B3 6.7mg 7.363mg 4%
Vitamin A 24µg 0µg 3%
Vitamin E 0.38mg 3%
Carbs 9.41g 0g 3%
Vitamin C 2.2mg 0mg 2%
Fats 9.26g 8.23g 2%
Manganese 0.04mg 0.009mg 1%
Monounsaturated fat 2.887g 3.317g 1%
Magnesium 19mg 23mg 1%
Vitamin K 1.4µg 1%
Calories 187kcal 192kcal 0%
Net carbs 9.41g 0g N/A
Calcium 17mg 20mg 0%
Folate 8µg 9µg 0%
Tryptophan 0.18mg 0.182mg 0%
Threonine 0.701mg 1.105mg 0%
Isoleucine 0.739mg 1.259mg 0%
Leucine 1.293mg 2.201mg 0%
Lysine 1.457mg 2.338mg 0%
Methionine 0.47mg 0.72mg 0%
Phenylalanine 0.626mg 1.093mg 0%
Valine 0.824mg 1.372mg 0%
Histidine 0.467mg 0.883mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +12.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-3650%
Contains more ProteinProtein +72.4%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -54.5%
Contains more Poly. FatPolyunsaturated fat +1180.1%
Contains more Mono. FatMonounsaturated fat +14.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.